Fitness

Warm-Up Stretch Stength 50, 40, 30, 20, 10 Barbell Bicep Curlts (45/35) 10, 20, 30, 40, 50 kettlebell swings (1.5/1 pood) Core / Cardio 5 Rounds 15 GHD 25 Cal C2 Bike

Warm-Up Shoulder Warm-Up. Y.T.Ws Strength Bench Press Bench Press Warm-Up 5 x 5 work sets at 90% of 3RM Press Press Warm-Up 3 x 5 worksets at 70% 1RM

Warm-Up Squat Therapy Strength Squat Squat Warm-Up Establish a 3RM Deadlift Deadlift Warm-Up Establish a 3RM

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Conditioning Basketball

Warm-Up Shoulder Warm-Up. Y.T.Ws Strength Bench Press Bench Press Warm-Up Set 3 rep Max Press Press Warm-Up 3 x 5 worksets at 80% 1RM Conditioning 4 rounds 10 Cal Assault Bike 10 x 1 arm Snatch @ 50/35 Rest 1:1 then repeat

Warm-Up Stretch Stength 5 Rounds 10 GHD Sit-ups 10 Box Step-Ups 10 Reverse Hypers (@ 50% of 1RM Back squat) Conditioning 14, 12, 10, 8, 6, 4, 2 Assault Bike Cals Hang Power Snatches (95/65) Burpees over the Bar

Squat Therapy 2 x 30 seconds Ankle / Calf Stretch for Each Leg 1 min Squat Hold (use counter-balance as needed) 5 -8 Russian Baby Makers 5 – 8 Rack Assisted Squats (focus on upright spine) 5 – 8 Overhead Squats (Bar, KettleBells, etc)

Warm-Up Squat Therapy Strength Squat Squat Warm-Up 5 x 5 work sets at 80% 1RM Deadlift Deadlift Warm-Up 3 x 5 worksets at 70% 1RM